Build it yourself
Train on your own
Not ready for coaching yet, or want something for the days between sessions? A four-week plan to follow on your own, and a free meal prep builder.
Foundations Plan
A four-week plan to follow on your own. Eight sessions, two a week, in a gym version and a home version.
- 4 weeks, 8 sessions
- Gym and home versions
- A PDF to keep
See the plan- Sheet
- 01 / 02
- Price
- £19
Prep Sheet
Plan a week of meals in a few minutes: your plates, a shopping list by aisle and a Sunday prep order.
- Portions by hand size
- Shopping list by aisle
- Print it for the fridge
Try the builder- Sheet
- 02 / 02
- Price
- Free
How they
work
Both are built to be used, not read once. Here's what each one asks of you.
Foundations Plan£19
Get the PDF
One file, for your phone or to print. Yours to keep.
Two sessions a week
Eight sessions over four weeks, with sets and reps for every exercise.
Gym or home
Every session comes in a gym version and a home version: train wherever you are that day.
Then the next step
Carry on by yourself, or book coaching within 30 days and the £19 comes off your first month.
Prep SheetFree
Your week
The days to prep for, the meals each day, how many people, and anything to leave out.
Your plates
A protein, a carb, veg and a fat for each meal, every portion measured by hand.
Your shopping list
Everything you need for the week, sorted by aisle.
Your Sunday prep
One session in the kitchen, in order, timed to finish together. Print it for the fridge.
Measured
by hand
The Prep Sheet sizes every portion with your own hand, so there's nothing to weigh or count, and it goes wherever you eat.
- PalmProteinChicken thighs, Lean beef mince, Salmon fillets, Eggs, and more
- FistVegBroccoli, Green beans, Peppers, Spinach, and more
- Cupped handCarbsRice, Potatoes, Sweet potatoes, Wholewheat pasta, and more
- ThumbFatsOlive oil, Avocados, Mixed nuts, Cheddar, and more
Start alone.
Step up.
Each step brings more of Nathaniel. Start where you are, and move up when you're ready.
On your own
Prep Sheet
Free
Plan a week of meals in a few minutes: your plates, a shopping list by aisle and a Sunday prep order.
Try the builderOn your own
Foundations Plan
£19
A four-week plan to follow on your own. Eight sessions, two a week, in a gym version and a home version.
See the planWith Nathaniel
Online coaching
£85 a month
Programming, check-ins and accountability, wherever you train.
See detailsWith Nathaniel
1:1 personal training
£35 an hour
One-to-one in the gym. Every session coached, every session logged.
See details
Before
you start
Do I need a gym?
No. Every session in the Foundations Plan comes in a gym version and a home version.
What do I get, and how?
One PDF, for your phone or to print, and yours to keep. Once the plan is on sale, it arrives by email as soon as you check out.
When can I get the Foundations Plan?
Soon. It goes on sale once Nathaniel has written the eight sessions. The Prep Sheet is free to use now, with no sign-up.
Is the Prep Sheet a diet?
No. General healthy eating guidance, not a diet plan. If you have a medical condition or specific dietary needs, check with your GP or a registered dietitian. Portions are by hand size: no calories, and nothing to weigh.
Can I leave foods out?
Yes. When you set up your week you can leave out meat, fish, dairy, gluten or nuts.
What if I want coaching after?
Book coaching within 30 days of buying the Foundations Plan and the £19 comes off your first month.
I’m new, or I have an injury. Is it for me?
Check with your GP before you start. And if you’d rather have someone with you, your first conversation with Nathaniel is free.
Rather have
a coach?
A plan gives you the sessions. Coaching gives you someone in the room, a programme built around you, and a plan that changes when life does. Your first conversation is free.
Book a free first conversation